There are many fitness training techniques being promoted these days, but are they effective and can they be adopted by the average Joe (or Josephine)? One protocol that HAS produced proven results is the PRISE protocol. This set of principles has been developed by Paul Arciero, Ph.D., Director of the Human Nutrition and Metabolism laboratory at Skidmore College in New York. These principles were designed to improve performance, promote recovery, and nourish the body.
PRISE is based on protein pacing℠ (see below) combined with four days (yes, just four days!) of four types of exercise. Each exercise is completed one day per week. As well as incorporating a mix of fitness methods, PRISE focuses on the importance of giving the body the right nutrients at the right time (the protein pacing℠ element) – this results in improved body composition (ie. the ratio of body fat vs lean muscle mass) and better athletic performance.
Protein Pacing℠ for optimal health and performance
Why is protein (both consumption and the timing of it) so important? According to Dr Arciero, “sound science has proven 4-6 meals per day containing 20-40 grams of protein per meal from both protein-rich foods and powders and bars; stimulates metabolism up to 8 times more than fat and 2.5 times more than carbs; optimizes protein synthesis needed for enhanced repair and building of lean muscle mass; and quenches hunger better than any other nutrient. All of this helps maintain an ideal body composition leading to optimal health and performance”.
So, in a nutshell, the right type of protein, in the right amounts, at the right time equals a healthier, fitter body!
The PRISE Protocol broken down
So what is the PRISE protocol?
In summary, the “P” stands for protein pacing℠, the “R” for resistance training, “I” is for interval sprint training, “S” is for stretching, and “E” is for endurance training.
P – Protein Pacing (4-6 meals per day, each incorporating around 20-40g of protein, spaced 3 hours apart)
R – Resistance Training (sessions should be an hour long and include a dynamic warmup, footwork and agility exercises, plus upper and lower body resistance and core exercises)
I – Interval Sprint Training (35 minutes or less, and could be activities like running, biking or swimming. Variations include a number of sets at maximum effort combined with longer recovery, or sets of longer “almost” full effort combined with shorter rest intervals. See a couple of examples here)
S – Stretching (sessions should be no more than 60 minutes, and could be either Yoga or Pilates, providing it is a whole body workout)
E – Endurance Training (eg. aerobic activities like running, swimming, rowing, cycling. Performed for 60 minutes at a moderate pace (60% of max effort))
By integrating each of these elements (nutrition and varied training components), studies have found that participants achieved the benefits of exercise in less effort and less time, including greater reductions in body fat, greater gains in lean muscle mass, and enhanced metabolic health*. As well as countering the argument that we eat too much protein (most of us don’t get enough on a daily basis), this shift towards “less is more” when it comes to exercise is very different to the more common approach of simply hitting the gym hard 5-6 times a week!
I’ve been including Isagenix nutrition in my life for over a year now with extremely positive results. But having previously been focussed mainly on weight training and running, I’ve recently adopted this set of principles (to include Yoga and interval sprint training) into my own weekly fitness routine. It’s too early to note any significant results just yet, but the research is undeniable and I’ll be continuing to follow the PRISE protocol for the long-term.
I’ll keep you posted!
If you’re interested in learning more about this highly effective programme, leave a comment below or get in touch via the Contact page.
*More information about the research findings, and how the PRISE protocol and Isagenix protein-based nutrition are used together to achieve fantastic results, can be found here. You can also see an example of a weekly PRISE training regime.
For Dr Paul Arciero’s article on the principles behind protein pacing℠, click here
Sources: Isagenixhealth.net; drpaulsprotocol.com